CrossFit Shropshire – CrossFit
Warm up/Skill Transfer
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Strength
DE lift Warm up (No Measure)
Add chains and or bands (if needed) then start light and work up the the working weight. About 50 quality warm up reps and mix in MWODs in between warmup sets.
Bench Press (3-3-3-3-3)
Metcon
Metcon (Time)
21-18-15-12-9-6-3 reps, for time of:
Box Jump (20 In.)
Push Press, 40/27 kg
GHD Sit-up
Cool down run (No Measure)
Run 100-400m. Not for time, bring down heart rate and start recovery process early.
Cool down
Pull-ups (Max reps)
L-Sit (:30-2:00)
Crossover Symmetry Recovery (No Measure)
Follow the recovery protocol
